Rakan Workout: Train to Become The Beast Monarch of Solo Leveling!

The Solo Leveling anime is finally here.

To celebrate, I’m expanding on our Solo Leveling Inspired Workouts this week, adding both our Monarch of Plagues and now also our Beast Monarch.

We added Querehsha to our calisthenics workouts, but we’ll definitely be training with weights to get as jacked as Rakan, our Beast Monarch.

I don’t want to spoil too much, but for this one we’ll definitely be training for mass, so if that’s not your goal, you’ll want to jump back into the databases and choose a different character or celebrity.

Beast Monarch Stats:

Real Name: Rakan

Height: N/A

Weight: N/A

Manhwa/Anime: Solo Leveling

Powers: Yes

Rakan is moderately tall compared to male anime characters we’ve seen, but definitely doesn’t stand up to our behemoths inside The Anime Workouts Database.

That said, he carries a TON of mass, which is going to be a large part of what we train around in our workout.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Beast Monarch Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Beast Monarch Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

To learn more about Rakan we’ll be pulling right from his Wiki Fandom page starting with a brief bio section here:

Rakan was the King of Beasts and the Monarch of Fangs. Rakan was an aggressive and arrogant individual with an intense bloodlust towards those he regarded as his enemies. He also displayed a very scornful attitude towards humans and viciously devoured one who had the bad luck to bump into him.

Despite his ferocity, however, Rakan was selfish and extremely cowardly in the face of power superior to his own. He was also a hypocrite, as he called Yogumunt and Tarnak cowards for their refusal to help kill Ashborn’s vessel even though he was more cowardly than they were.

From there we can move right into his appearance section which will really be what we’re focusing on.

Here’s what they share for us:

Rakan was a huge and muscular man with tan skin, glowing yellow eyes, sharp teeth, and wild black hair. When using his powers, his eyes glowed bright red. He also wore silver fur pelts, a ragged skirt with a thick silver fur waistline, and gold-trimmed white armor on his right shoulder and over his groin area.

Muscle mass is definitely a priority.

They also move on to discuss a ton of information about his powers and abilities, which will add to the list of goals for our workout.

The list they give looks like this:

Immense Strength: Rakan possessed immense physical strength. As a testament to this, he was able to fight evenly with Thomas Andre while still holding back and completely overpower the latter once he got serious. He was also able to easily slice through Jinwoo’s skin and pierce through his chest with his claws.

Immense Durability: Rakan was incredibly tough and could withstand an extreme amount of damage in battle without suffering any injuries. He was completely unharmed after Thomas punched him through several buildings and broke his neck, and was also able to tank an axe kick to the head from Jinwoo and come out completely unfazed.

Immense Speed: Rakan could move at immense speeds. He was able to charge at Thomas with such speed that the latter wasn’t able to dodge in time and keep up with Jinwoo during their battle without much effort.

Telekinesis: Rakan was able to telekinetically control and move objects, as displayed when he levitated several tons of rubble during his fight with Thomas.

Regeneration: Rakan was able to heal from his injuries almost instantaneously, as displayed when his left arm grew back in seconds after Jinwoo sliced it off. However, his regenerative abilities were ultimately proven to have their limits, as they did not save his life when Jinwoo landed a fatal blow on him during their fight in the forest.

Spiritual Body Manifestation: Rakan was able to transform into a gigantic white werewolf.

Which clears everything up.

The goals for our Beast Monarch Inspired Workout are:

• Rakan’s Massive Muscular Physique
• Rakan’s Immense Strength and Speed
• Rakan’s Durability (More Mass)

We’re going to be lifting heavy for this one, and we will also be training around a decent amount of volume, so you’ll need to be ready for both.

That said, you can also start with our Beginner Behemoth Workout if you want (or any of the Beginner Workouts) and work your way up to this one.

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Beast Monarch Workout Routine

Training Volume:

6 days per week

Explanation:

Rakan is huge, so it’s only right we take what we know about getting huge from our celebrity training and use a methodology that is similar to The Rock’s training style with 6 days of high volume training and heavy lifting.

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Beast Monarch Workout Routine: Sample Schedule

Monday: Rakan Chest and Cardio

Tuesday: Rakan Shoulders and Cardio

Wednesday: Rakan Triceps and Cardio

Thursday: Rakan Back and Cardio

Friday: Rakan Legs and Cardio

Saturday: Rakan Biceps and Cardio

Sunday: Mandatory Rest Day

Beast Monarch Workout: Rakan Chest and Cardio

Warm Up: 

10-20 Minute Incline Walk or Elliptical

Chest

Barbell Chest Press:

4×12

Incline Dumbbell Press:

4×12

Cable Crossovers

4×12

Dumbbell Flyes

4×12

Dips

4×20

Push Ups

4×20

Cardio Finisher:

Cardio can be done separate from your workout if you’d like to do a two-a-days.

30-60+ Minutes of Varied Cardio

Beast Monarch Workout: Rakan Shoulders and Cardio

Warm Up: 

10-20 Minute Incline Walk or Elliptical

Shoulders

Barbell Overhead Press

4×12

Cable Front Raises (Alternating Arms or Straight Bar)

4×12

Dumbbell Arnold Presses

4×12

Barbell Shrugs

4×12

Rear Delt Cable Raise

4×12

Pull Ups

4×12

Cardio Finisher:

Cardio can be done separate from your workout if you’d like to do a two-a-days.

30-60+ Minutes of Varied Cardio

Beast Monarch Workout: Rakan Triceps and Cardio

Warm Up: 

10-20 Minute Incline Walk or Elliptical

Triceps

Skull Crushers

4×12

Overhead Tricep Extension

4×12

One Arm Reverse Grip Tricep Extension

4×12

Tricep Push Downs

4×12

Close Grip Bench Press

4×12

Cable/Dumbbell Kickbacks

4×12

Cardio Finisher:

Cardio can be done separate from your workout if you’d like to do a two-a-days.

30-60+ Minutes of Varied Cardio

Beast Monarch Workout: Rakan Back and Cardio

Warm Up: 

10-20 Minute Incline Walk or Elliptical

Back

Deadlift

4×12

Wide Grip Lateral Pull Downs

4×12

Close Grip Lateral Pull Downs

4×12

One Arm Seated Cable Rows

4×12

Hammer Strength Rows

4×12

Wide Grip Pull Ups

4×12

Cardio Finisher:

Cardio can be done separate from your workout if you’d like to do a two-a-days.

30-60+ Minutes of Varied Cardio

Beast Monarch Workout: Rakan Legs and Cardio

Warm Up: 

10-20 Minute Incline Walk or Elliptical

Legs

Squats

4×12

Calf Raises

4×12

Dumbbell Weighted Lunges

4×12

Leg Press

4×12

Hack Squat

4×12

Box Jumps

4×12

Cardio Finisher:

Cardio can be done separate from your workout if you’d like to do a two-a-days.

30-60+ Minutes of Varied Cardio

Beast Monarch Workout: Rakan Biceps and Cardio

Warm Up: 

10-20 Minute Incline Walk or Elliptical

Biceps

Preacher Curls

4×12

Dumbbell Hammer Curls

4×12

Spider Curls

4×12

Overhead Cable Curls

4×12

Zottman Curls

4×12

Chin Ups

4×12

Cardio Finisher:

Cardio can be done separate from your workout if you’d like to do a two-a-days.

30-60+ Minutes of Varied Cardio

Beast Monarch Workout: Option Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Beast Monarch Workout: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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